Get fit in 15 minutes: This stretch keeps hips flexible
- Personal trainer Nadya Fairweather explains a stretch to keep your hips flexible
- Eating well is important for fitness fans - and milk is not the only calcium source
- We should eat a bone-friendly meal of sardines with broccoli and brown rice
WHAT TO DO
As we get older it is vital to keep the hips flexible, says celebrity personal trainer Nadya Fairweather (u-shape.co.uk).
Lie on your back, knees bent. Cross your left foot over your right knee. If you feel a stretch, hold until you feel it easing, then repeat it on the other side.
As we get older it is vital to keep the hips flexible, says celebrity personal trainer Nadya Fairweather (u-shape.co.uk)
For a greater stretch, reach and pull your right leg up off the ground. Repeat on the other side.
Lastly, sit up with your back straight and place the soles of your feet together, knees bent, so your legs look like butterfly wings.
Drop your knees towards the floor as far as you can to open up the hips. Â
WHAT TO EATÂ
We all know how important calcium is for our bones â€" but it isn’t just dairy products that contain calcium, says nutritionist Shona Wilkinson
We all know how important calcium is for our bones â€" but it isn’t just dairy products that contain calcium, says nutritionist Shona Wilkinson.
Other great sources of the chemical element include kale and broccoli.
Vitamin D is also vital for healthy bones, as it helps the body absorb calcium from food. Try having some sardines to boost your vitamin D intake.
A perfect bone-friendly meal is sardines with broccoli on a bed of brown rice. Try eating it outside in the sunshine for even more vitamin D.
WHAT TO WEARÂ
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